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Messages - Joe

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361
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 15, 2019, 12:25:52 pm »
15-12-10

BW - 67.7

Workout

Chins
BW x 3, 3
+8 x 2
+24 x 1

OAC negatives
-16 x 7s
BW x 10s, 10s, 7s

Assisted OACs
-16 x 2, 2  :personal-record:

Deadhangs
HC@24mm
BW x 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
HC@15mm
BW x 7s, 7s, 7s, 7s, 7s

Dips
BW x 5
+8 x 8, 8, 8

Notes

Still sore from climbing. Still sad from Thursday, fucking apocalyptic result.

Anyway

10s negatives feels like a good milestone. Similarly, I had never hit a double on any OAC thing, no matter how assisted, and that feels big to me, since they were done totally deadhang. Being able to break that deadhang bottom position twice, even with assistance, feels like a strong step in the right direction.

Climb wednesday, may (should?) start running again before then.

362
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 11, 2019, 05:35:32 pm »
11-12-19

Climb

Bouldering for 2 hours

Notes

Still sore from Sunday. Forearms will be sore for days from this, I can tell. Was fun. Good to get mind off election stress.

363
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 08, 2019, 07:38:40 am »
08-12-19

Workout

Chins
BW x 3, 3, 3

Assisted OAC
-16 x 1

Negatives w/ ~1s hold near bottom
BW x 1, 1 

Assisted OAC
-16 x 1, 1, 1, 1

Notes

Back to logging properly, hopefully also back to training properly. Trying to build volume with those heavily assissted reps, need to get used to breaking out of the bottom in a deadhang, etc.

364
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 08, 2019, 07:37:04 am »
Quote from: LBSS on December 07, 2019, 05:30:18 am
well, i fucking did it.

:personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

- 5k race in 19:55
splits: 3:55, 4:00, 3:58, 3:58, 4:03

 :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-* :-*

ETA: didn't print out a barcode so i won't get an official time, but that's okay. watch time actually took me past the course finish, so official time would have been a few seconds faster. incidentally, mapmyrun has a weirdly big gap between km pace and km elapsed time splits. the latter gives a time of 19:37. dunno why that would be, usually elapsed time is longer, if anything, because it accounts for stopping for road crossings. garmin site says 19:55 as well so let's go with that.

felt the pain especially between 3.5-4.5 km. pace was slowest around 3.6-3.7 but managed to surge enough that when i died in the last few hundred meters i had enough buffer to make it under the 20:00 mark. a little disappointed that i faded so badly and was slowing down at the finish but, under the circumstances -- first race in more than a year, run at all-time PR pace, at 9 AM after <7 hours of sleep -- not THAT disappointed.

woop woop woop! i sense bigger things coming now that the pressure is off a bit!

365
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 29, 2019, 12:11:25 pm »
Quote from: LBSS on November 26, 2019, 12:10:38 pm
signed up -- and actually made sure it went through this time -- for a race in victoria park on 15 december. joe/gukl, y'all gonna be around/interested? VP isn't as flat as battersea but i know it super well by now so that will hopefully help. 1.5 laps of the upper portion, no street crossing.

I should be able ti do this!

366
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 29, 2019, 12:10:20 pm »
Training still nit been very structured, though OAC progress been good. Managed a successful BW OAC from 90 degrees on left, couldn't quite manage that on my right. Want to get back to running and structured training soon though.

Quote from: adarqui on November 23, 2019, 11:21:20 am
Quote from: Joe on November 12, 2019, 05:03:12 am
Quiz went well, got a bronze medal in the team thing and had a few other top 15 finishes.

damn nice!!

Thanks dude!

367
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 22, 2019, 05:20:09 pm »
Happy birthday dude! Backing you to crush it tomorrow  :ibrunning: :headbang:

368
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 22, 2019, 08:21:11 am »
22-11-19

BW - 67.2

Workout

Chins
BW x 3, 3
+16 x 2
+32 x 1

OAC Isos @ 90*
-8 x 5s
BW x 5s, 3s, 3s, 3s
-5 x 9s

Assisted OAC
-8 x 1, F [only managed to pull to halfway]

Deadhangs [up to 10.5/13]
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+13 x 7s, 7s
+10.5 x 7s

Notes

Sort of all I had in the tank for today. Been feeling pretty tired lately, hopefully energy comes back soon.

369
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 18, 2019, 11:45:53 am »
BW - 67.5

Workout

Chins
BW x 3, 3
+16 x 2
+32 x 1

OAC Isos @ 90* [R first, rest 30s, match L]
-8kg x 8s
BW x 4s, 4s
-5kg x 8s, 8s

Deadhang
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+10.5 x 7s, 7s, 7s

Dips
BW x 5
+ 8 x 10, 10, 10

Planche Lean
BW x 10s, 10

Notes

Good to be working out again!

Felt strong. Satisfying AF to do OAC work like that without feeling like I'm wrecking myself.

Think if I can hit a 10s iso @ 90* with BW I'll be very close to an OAC.

370
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 15, 2019, 12:17:01 pm »
blah, had a cold last few days, looks like i'll be back to normal tomorrow, i hope.

have been doing "grease the groove" oac work, i guess you could call it. has been fun, feeling strong. looking forward to getting back on a normal programme for that though -- think i can profitably do oac stuff without it being hellishly taxing now, so will make that the main focus in strength stuff, with weighted chins weekly as supplement.

371
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 12, 2019, 05:03:12 am »
Am still here, dw.

Last week got a bit stressed out preparing for this competition i was going to (european quiz championships) in bulgaria over the weekend, so training time got consumed by cram revision time for that at, and that was pretty draining so I didn't have much energy for training. Did do a sort of makeshift OAC session last Thursday, just testing out strength in hangs are various points in the motion -- feels stronger than I've ever been before, and the soreness was not debilitating which suggests a comparatively high level of preparedness at this stage. Got back Sunday evening and was exhausted (about 10 hoours sleep from Thurs->Sun which isn't great), so didn't do any proper training, but just king of messed aroudn with OAC negatives/isos and assisted stuff through the day (probably slightly stupid to do OAC stuff withoout a full warmup, so will be a bit more structured going forward).

Will probably run later today.

Quiz went well, got a bronze medal in the team thing and had a few other top 15 finishes.

372
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 02, 2019, 07:42:41 am »
02-11-19

Run

4.01mi in 33:38 [8:23 pace]

Notes

need to find my gloves

373
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 01, 2019, 02:08:28 pm »
01-11-19

BW - 68.3

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 2
+26.5 x 4, 4, 4

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 7s, 7s, 7s, 7s

Dips
BW x 5
+13 x 8, 8, 8

Notes

Lol, so +1.5kg weight gain. I guess like half of that is water weight that will disappear pretty fast once I go back to below maintenance calories. Aim, then, is to end this month in the 64.x range. Should be doable, about 1kg a week

Felt weak! Not really a surprise, just hate that feeling, though. Still rejigging from jet lag, etc, too, which won't help.

Onwards and upwards from here, though.

374
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 31, 2019, 12:21:06 pm »
31-10-19

Run

4.35mi in 38:09 [8:45 pace]

Notes

Back and a little jet-lagged. Will weigh tmrw to see how much I gained, lmao. Feels like a lot, fiancee's parents kept feeding me and I did not want to be rude, haha.

This felt easy, though! Even though I didn't run (exercise was plenty of walking and a bit of swimming), etc. Perfect weather for this run.

Strength sesh tmrw, I guess.

375
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 23, 2019, 08:02:00 am »
BW - 66.8

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+37 x 1
+45 x 1  :personal-record:
+47.8 x 1  :personal-record: :personal-record: :personal-record: :personal-record:  :wowthatwasnutswtf: :wowthatwasnutswtf:

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
+8 x 5s
+16 x 5s
+18.5 x 5s  :personal-record:
+21 x 5s  :personal-record:
+24 x 3s  :personal-record:
+8 x 5s, 5s, 5s, 5s, 5s

SS1A Chins
+16 x 6, 6
+8 x 8

SS1A Wide Grip Pullups
BW x 7, 6

SS1B Dips
BW x 5
+ 8 x 3
+16 x 8, 7
+8 x 9
BW x 12

Notes

Big session before going away. Huge, huge PRs on chinups. That's definitely a lifetime PR for relative weight (1.715xBW total), probably a lifetime PR on load added, and maybe a PR for total load (114.6kg -- the most I've managed in the period covered by this log is 112kg)

Big PRs on hangs too. Think with less tiring buildup I could have done +24 for 5s. Anyway that's about +1/3xBW, which is nice. Need to get back on the wall soon and see how it feels.

Rest just volume to get more and worked in case I don't do much training while abroad.

Fucking hyped on those pullups, though. If I get down to ~64.0 kg and keep same aboslute strength, thend I should be able to do a chinup with about 1.8xBW, which would be sick and put me in good stead for an OAC surge.

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